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Canadians are increasingly seeking diets that promote longer, healthier lives. Leslie Beck, a registered dietitian and weekly Globe and Mail columnist, has written extensively on healthy aging – from nutrition strategies that support brain, heart and gut health to the foods and nutrients that help preserve muscle strength and bolster immunity.
How well do you know which foods and eating patterns can help you achieve your nutrition-related health goals? Take our quiz to find out:
1Evidence suggests that consuming one of these beverages regularly is associated with a reduced risk of dementia. Which is it?
a. Herbal Tea
b. Pure fruit juice
c. Organic coconut water
d. Coffee
d. A study conducted at the Harvard T.H. Chan School of Public Health found that drinking two to three cups of caffeinated coffee (not decaf) a day – compared with less – reduced the risk of dementia by 18 per cent.
2Which diet has been found to be most strongly linked to a lower risk of cognitive decline?
a. Mediterranean Diet
b. Planetary Health Diet Index
c. DASH Diet
d. Alternative Healthy Eating Index
c. The DASH Diet is a heart-healthy eating plan that emphasizes a balanced intake of vegetables, fruits, whole grains and lean proteins.
3What stage in life is thought to be a critical period when your diet can influence later-life cognitive health?
a. Childhood
b. Early Adulthood (20-34 years)
c. Midlife (45-54 years)
d. Late Adulthood (65+ years)
c. A study published in JAMA Neurology found that high adherence to the DASH diet in midlife was tied to a significantly lower likelihood of self-perceived cognitive decline when older.
4What should you add to your breakfast to help improve your digestion and energy level?
a. Probiotics
b. Green vegetables
c. Fibre
d. Green Tea
c. Sticky fibre found in breakfast foods such as oats, psyllium-enriched cereal, apples, avocados, berries, citrus fruits and chia seeds can help improve satiety and blood-sugar regulation. Read more here.
5Which of these food groups can help reduce high LDL cholesterol in the bloodstream?
a. Vegetables
b. Full-fat dairy products
c. Baked goods
d. Nuts and seeds
d. The cholesterol-lowering Portfolio diet includes 45 grams of nuts and seeds each day. Many international health organizations recommend the Portfolio diet for lowering LDL cholesterol and the risk of heart disease.
6Which food has the least amount of antioxidants?
a. White sourdough bread
b. Artichokes
c. Parsnips
d. Oats
a. Refined foods such as white bread have significantly lower amounts of antioxidants compared with whole plant foods. Antioxidants help neutralize harmful free radicals that our bodies are exposed to, which help prevent damage to DNA in cells.
7A Consumer Reports investigation revealed that numerous protein supplements sold in the U.S. – some which are available in Canada – contain higher levels of the heavy metal lead. According to the report, which type of protein powder tended to have the highest lead levels?
a. Plant-based protein
b. Whey protein
c. Beef-based protein
d. Egg protein
a. Airborne lead dust can fall onto food crops or into the soil, which is then absorbed into plants. The report stated there’s no reason to worry if you use any of the products tested occasionally, the potential negative health risks come with regular daily consumption.
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